Workout of the day

December 27, 2016

 

CrossFit 

 team of 3  ( 1 works, 2-3 rest)

 

Amrap 10'

 

15x sit up 

20x du

10x cal 

 

30 RFT

 

8x front squat  rx 60/40

 

9 RFT 

 

4x kipping pull up

8x push up 

12x wall ball 

 

Calisthenics

 

prono plank 30" x 4   rec 30"

dragon flag  4x 4  

 

muscle up 4 + push up 10 x 4 rec 45"

push up 12 + 12 pull up up/down x4 rec 45"

 dip ring 6 + tiger push 8 x 4 

 

pull up narrow 6x 3  rec 35"

push up 10x 3 

dip bar 6x 3    

 

tuck planche 20"x4  rec 25"

 

 

 

 

 

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